Running and the Brain: How Movement Fuels Cognitive Repair and Growth

If you’ve ever gone for a run and felt a surge of mental clarity afterward, you’re not imagining things. Exercise, particularly aerobic activity like running, is one of the most powerful tools we have for brain health. It doesn’t just make us feel good in the moment—it actively reshapes the brain, encourages growth, and even helps repair cognitive damage.

For decades, neuroscientists and psychologists have been exploring the impact of physical movement on brain function, and the results are nothing short of astonishing. Running doesn’t just strengthen the body; it transforms the mind, enhancing memory, reducing stress, and even fostering the regeneration of brain cells. But how does this work? What’s happening in our heads when we lace up our shoes and hit the pavement?

Let’s dive deep into the science behind running and the brain, cutting through the noise and exploring what really happens when movement meets cognition.

The Brain’s Natural Boost: What Happens When You Run?

At a biological level, running sets off a chain reaction of neurochemical and structural changes in the brain. One of the most significant effects is the release of brain-derived neurotrophic factor (BDNF), often referred to as "fertiliser for the brain." BDNF is crucial for neuroplasticity—the brain’s ability to form new connections, repair itself, and strengthen neural pathways.

Studies have shown that increased levels of BDNF improve learning, memory, and overall cognitive function. When you engage in aerobic exercise like running, your body produces more of this powerful protein, effectively priming your brain for growth and resilience.

Another major player in this process is dopamine, the neurotransmitter associated with motivation, reward, and pleasure. The well-known "runner’s high" is largely the result of dopamine release, but its benefits go beyond short-term euphoria. Dopamine plays a critical role in focus, problem-solving, and mental stamina, which is why many people report feeling sharper and more productive after a run.

Additionally, running reduces levels of cortisol, the stress hormone. Chronic stress has devastating effects on the brain, particularly the hippocampus—a region crucial for memory formation. Regular runners often report lower stress levels and a greater ability to manage anxiety, and the science backs this up: exercise physically counteracts the damaging effects of stress on the brain.

Running and Neurogenesis: Can It Help the Brain Heal?

One of the most exciting discoveries in neuroscience is that the adult brain can generate new neurons—a process called neurogenesis. For years, scientists believed that we were born with all the brain cells we would ever have, but research now shows that certain behaviours, like running, can actually promote the birth of new neurons, particularly in the hippocampus.

Why is this important? Because neurogenesis is essential for learning, memory, and cognitive resilience. As we age, our ability to generate new neurons naturally declines, which is part of why memory issues become more common later in life. However, running appears to slow this process down and even reverse some of the cognitive wear and tear that comes with aging.

In fact, a study published in The Journal of Neuroscience found that running increases the production of new neurons in the hippocampus, improving both short-term and long-term memory. Similar studies in both animals and humans suggest that consistent aerobic exercise helps protect against neurodegenerative diseases like Alzheimer’s and Parkinson’s.

This means that when you run, you’re not just burning calories—you’re actively fortifying your brain against cognitive decline.

The Mental Health Connection: Running as a Natural Antidepressant

It’s no secret that exercise is often recommended as part of a treatment plan for depression and anxiety. But what makes running such a powerful tool for mental health?

First, let’s talk about serotonin, the neurotransmitter often associated with mood regulation. Low levels of serotonin are linked to depression, and many antidepressant medications work by increasing serotonin availability in the brain. Running naturally boosts serotonin levels, which can have a profound impact on mood, emotional stability, and overall mental well-being.

Additionally, running increases the production of endorphins, chemicals that act as natural painkillers and mood elevators. The sensation of euphoria that some runners experience—often called the "runner’s high"—is largely due to the release of endorphins. But beyond just feeling good in the moment, these chemicals also help reduce inflammation in the brain, which is now understood to be a major factor in mood disorders like depression.

One of the most overlooked benefits of running is its impact on self-efficacy—the belief in one’s own ability to accomplish goals. Completing a run, whether it’s a short jog or a long-distance challenge, reinforces a sense of control and achievement, both of which are crucial for mental resilience.

A fascinating study published in The Lancet Psychiatry found that people who engaged in regular physical activity, particularly endurance exercise like running, reported significantly fewer days of poor mental health compared to those who were sedentary. The psychological benefits were comparable to, and sometimes even greater than, traditional interventions like medication or therapy.

Running and Cognitive Performance: Does It Make You Smarter?

The connection between exercise and intelligence is a hot topic in cognitive psychology. While running won’t necessarily turn you into a genius overnight, there’s strong evidence to suggest that it enhances executive function, which includes skills like problem-solving, decision-making, and attention control.

Research from the University of Illinois found that individuals who engaged in regular aerobic exercise performed better on cognitive tasks involving memory and complex reasoning. Another study from the University of British Columbia discovered that running specifically increases the size of the hippocampus, the brain region responsible for memory and learning.

These cognitive benefits extend to all age groups. For children, running and other forms of aerobic exercise improve focus and academic performance. For adults, it enhances productivity, creativity, and mental clarity. And for older individuals, it acts as a protective buffer against cognitive decline.

There’s even evidence to suggest that running boosts divergent thinking, the cognitive process associated with creativity and idea generation. Many writers, artists, and innovators have reported experiencing breakthroughs during or after a run, and science may finally explain why—physical movement appears to enhance neural connectivity in ways that promote out-of-the-box thinking.

How Much Running Is Enough? Finding the Right Balance

The good news is that you don’t have to be a marathon runner to reap the cognitive benefits of running. Research suggests that even moderate amounts of jogging—about 30 minutes, three to four times per week—can lead to noticeable improvements in brain function and mental health.

For those just starting out, even brisk walking can provide similar benefits, though the effects on neurogenesis and cognitive repair tend to be more pronounced with higher-intensity aerobic activity.

It’s also important to find a balance. While running is highly beneficial, excessive exercise without adequate recovery can lead to chronic stress, fatigue, and even cognitive burnout. The key is to listen to your body and prioritise consistency over intensity.

Why Running is One of the Best Things You Can Do for Your Brain

In a world where we’re constantly searching for ways to boost our cognitive abilities, enhance our mental well-being, and protect ourselves from aging-related decline, running stands out as one of the simplest and most effective tools available.

It’s free, accessible, and backed by an overwhelming body of research showing that it promotes neurogenesis, reduces stress, fights depression, enhances memory, and even sparks creativity. While no single activity can guarantee lifelong brain health, running comes remarkably close. So the next time you’re feeling mentally foggy, stressed, or unmotivated, consider going for a run. Your body will thank you—and so will your brain.